Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, raw
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the beef shoulder, prized for its robust beefy flavor and firm, yet tender texture when cooked correctly. With virtually no fat, it delivers a clean, meaty taste that shines in quick-cooking methods like grilling or pan-searing. It's a high-protein, low-carb powerhouse, offering over 19 grams of protein per 100-gram serving with zero carbohydrates.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, satisfying beef flavor that isn't masked by excess fat, making it a favorite for grilling and stir-fries. Its lean profile also appeals to health-conscious cooks who want a hearty, protein-rich meal without heavy marbling.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can become tough and chewy if overcooked or prepared with dry-heat methods without care. To counteract this, marinate it to add moisture and flavor, cook it to medium-rare or medium, and let it rest before slicing against the grain.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Very low in carbohydrates, suitable for ketogenic and low-carb diets.
- Provides essential nutrients like iron, zinc, and B vitamins (especially B12).
- Lean cut with minimal saturated fat compared to other beef steaks.
- Versatile for both quick searing and slow-cooking methods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top blade' is actually a single muscle within the shoulder clod, and when split horizontally, it can create the prized 'flat iron steak,' known for its exceptional tenderness.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 166 kcal |
| Energy | 694 kj |
| Protein | 19.4 g |
| Total lipid (fat) | 9.2 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 198 mg |
| Potassium, K | 324 mg |
| Sodium, Na | 75.0 mg |
| Zinc, Zn | 7.5 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 31.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.26 mg |
| Niacin | 3.5 mg |
| Pantothenic acid | 0.99 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 103 mg |
| Betaine | 12.4 mg |
| Vitamin B-12 | 5.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.03 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.60 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 3.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.26 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.10 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.23 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 3.1 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.50 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:2 n-6 c,c | 0.34 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| Fatty acids, total trans | 0.34 g |
| Fatty acids, total trans-monoenoic | 0.26 g |
| TFA 18:1 t | 0.26 g |
| TFA 18:2 t,t | 0.07 g |
| Fatty acids, total trans-polyenoic | 0.07 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.77 g |
| Isoleucine | 0.88 g |
| Leucine | 1.5 g |
| Lysine | 1.6 g |
| Methionine | 0.51 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.77 g |
| Tyrosine | 0.62 g |
| Valine | 0.96 g |
| Arginine | 1.3 g |
| Histidine | 0.62 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.9 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.76 g |
| Hydroxyproline | 0.10 g |
FAQ
Is top blade steak the same as flat iron steak?
They are closely related. The top blade is the whole muscle; when it's butterflied or split horizontally to remove the tough central connective tissue, the resulting pieces are called flat iron steaks, which are more tender.
What's the best way to cook this lean cut?
Quick, high-heat methods are best: grilling, broiling, or pan-searing. Cook to medium-rare or medium (130-145°F internal temp) to prevent it from drying out. Marinating beforehand can help tenderize and add moisture.
Why is it called 'separable lean and fat, trimmed to 0'?
This is a USDA retail trim designation, meaning the cut has been meticulously trimmed of all visible external and internal fat, leaving only the pure lean meat. This makes it a very lean protein source.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.66 kcal/g · 47% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.